POPEYES: CAJUN BATTERED FRIES (REGULAR)

SAVE: 109 CALORIES, 10 G FAT, 5 G SAT. FAT

If you go online and print out Popeyes nutritional data, you’ll find the following statement at the bottom of the listings: “Serving sizes may vary from the quantity analyzed for the nutritional data listed at this site . . .”

To do a fair comparison, this recipe was reconstructed based on an 88-gram serving—the serving size according to the company’s Web site, which I found to be true at 1 out of 3 Popeyes restaurants in my area (more details on that experience in chapter 1). I’m pointing this out because I promised in the front of the book that each serving size would be at least as big as the original. And if you happen to do your own side-by-side comparison and find that the one you made looks smaller than the one you’ve purchased, it’s because they’ve given you more for free. Well, free to your bank account . . . not free to your body.

1¾ teaspoons salt, divided

Olive oil spray

1 russet potato (7 to 8 ounces)

1 tablespoon egg substitute

½ tablespoon unbleached or all-purpose flour

½ teaspoon paprika

¼ teaspoon ground black pepper

1⁄8 teaspoon cayenne

Pinch of garlic powder

BRING a large pot of water to a boil over high heat. Add 1 teaspoon salt.

Preheat the oven to 400°F. Lightly mist a large nonstick baking sheet with oil spray. Set aside.

Place the potato on a cutting board. Make straight cuts on the 4 long sides of the potato to remove some of the peel. Discard the trimmed pieces. Some skin will remain on the sides and the ends. With a knife, cut the potato lengthwise into 1⁄3"-thick sticks. These can vary in length. On a scale, weigh 5¼ ounces of potatoes or measure 1½ cups.Transfer the potato strips to the boiling water. Cook for exactly 3 minutes but no longer or they will break. Drain in a colander. Set aside for about 5 minutes to cool.

Meanwhile, in a mixing bowl, combine the egg substitute, flour, paprika, black pepper, cayenne, garlic powder, and the remaining ¾ teaspoon salt. With a fork, beat to mix. Add the potato strips. With hands, toss to coat well. Allow any excess egg-substitute mixture to drip off. Transfer to the reserved baking sheet. Arrange, not touching, in a single layer.

Bake for 20 minutes, turning about every 5 minutes, or until crisp and golden.

MAKES 1 SERVING

152 calories, 5 g protein, 31 g carbohydrates, 2 g fat, trace sat. fat, 3 g fiber

Original Popeyes Regular Cajun Battered Fries: 261 calories, 3 g protein, 34 g carbohydrates, 12 g fat, 5 g sat. fat, 3 g fiber